Economical canned pumpkin, tomatoes, and beans combine to make a creamy base for this Caribbean-inspired chili. Cost per serving: $4.
Gluten Free, Veggie
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Black Bean and Pumpkin Chili with Toasted Pepitas
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Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion chopped
- 4 cloves garlic chopped
- 2 teaspoons ground cumin
- 1 15-ounce can diced tomatoes in juice
- 1 cup low-sodium vegetable broth
- 1 15-ounce can pumpkin puree
- 1 teaspoon chili powder or to taste
- 1 small chipotle chile en adobo (from a can) seeds removed, finely minced
- 1 teaspoon dried oregano
- 2 15-ounce cans low-sodium black beans rinsed and drained
- 1/2 cup pumpkin seeds
- 1/4 cup chopped fresh cilantro leaves
- 1 avocado cubed
- 6 tablespoons low-fat sour cream or plain Greek yogurt
Instructions
- Heat oil in a medium saucepan over medium heat and sauté onion until lightly browned, 6–10 minutes. Add garlic and cumin; cook for 30 seconds, stirring. Stir in tomatoes with juices, broth, andpumpkin; mix until smooth. Add chili powder, chipotle, oregano, and beans. Bring to a boil, reduce heat, and simmer, partly covered, for 15–18 minutes, until beans are soft and chili is thickened. Season with salt and pepper.
- While chili cooks, heat a small skillet over medium-low and toast pumpkin seeds until they begin to brown and pop, 3–5 minutes, shaking pan frequently.
- Serve chili hot, topped with pumpkin seeds, cilantro, avocado and sour cream or yogurt.
Recipe Notes
Nutrition Facts
Black Bean and Pumpkin Chili with Toasted Pepitas
Amount Per Serving
Calories 378
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 3g
15%
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 4mg
1%
Sodium 87mg
4%
Total Carbohydrates 50g
17%
Dietary Fiber 18g
72%
Protein 18g
36%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 378 cal, 13g fat (6g mono, 4g poly, 3g sat), 4mg chol, 18g protein, 50g carb, 18g fiber, 87mg sodium
